Join us beteen 4:30 and 7:30 tomorrow to make up one of the last 6 workouts. This week the choices are:
- Max distance broad jump, 20 rep max back squat, max distance broad jump
- Complete for time: 1000m row, 30 muscle up, 800m run. Sub for MU is MU transitions or 1 T2B and 1 dip
- CFFB WOD – Complete 9 rounds for time of: 5 deadlifts (315/205 NTE75%), 5 handstand push ups
- EMOM for 12 minutes of: 10 thrusters (45/30), 10 box jumps (24/20″)
- OHS 5-5-5-5-5 then 50 toes through rings NFT
- Fall Nutrition Challenge Performance test – max strict pull ups in 1 minute, 75 wall balls for time, max clean, and 1 mile run
Community Notes: Ice cream social 7-8pm tonight!
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Just some quick observations about yesterday. When designing the nutrition challenge, we chose a bodyweight strength component(pullups), a short metcon involving some a basic coordination skill (wallballs), a heavy, highly technical lift (clean) and a run. We guessed based on improved conditioning alone that the run and wallballs should improve. Strength is much more difficult to improve than conditioning. It was amazing to see how many people improved their pull ups and their clean. One could argue that lost bodyweight would improve pull up strength but lost bodyweight should also decrease the ability to clean. Considering we did very little clean work this month, you should be very proud of the accomplishments during this challenge. Hopefully after the ice cream social tonight, you can find some sort of sustainable way of eating to keep this progress going for the long haul.
We are hoping to shoot an email in the coming week to each person who took measurements with the before and after so that you can see the difference.
Thanks guys. I feel pretty great about my improvements, and look to continue along that same arc upward. Thanks for your advice and support along the way.
Kerri and I are bummed we couldn’t make it for ice cream tonight. However, in true ICA fashion Ron has offered to represent us in the ice cream line. Thanks for stepping up Ron!
And thank you Dave for the beer last night. Much appreciated!
Ha! My pleasure. Favorite part of the night: Watching James get his final completed power clean at 257#. He had apparently finished his first beer during the first few minutes of the ten minute time period for cleans…he dropped a weight, took a walk, I told him he needed a beer. He agreed. He cracked it open. He executed a successful power clean. It was brilliant.
I was still feeling that 20 rep back squat yesterday. That said, I was pleasantly surprised my run and wall balls were about the same as the pre-test. Being lighter definitely helped with pull ups (as did the 30 muscle ups), and the 115% clean pulls I did last weekend may have helped with the clean.
I was probably most surprised by my improvement on the run. 7:58 was already a PR for me and I definitely didn’t expect to knock 26 seconds off. Smaller changes in everything else were probably mor or less consistent with my expectations.